Method For Dealing?

[Teasel]

So in the moment I feel overwhelm, shame, hopelessness and other paonful feelings

I have the urge to deal in an unhealthy way but want to find a better way instead.

Anyone got a list of things to do in the moment? Maybe also that helps to look at the feelings etc instead of trying to run away from them.
Thanks

 

[Seasounds]

I have used this one focusing exercise quite a few times since it relates to mind and body.

A set of questions you can ask yourself while you feel your way through them. It is helpful to take it at a relaxed pace-so you relate to feelings and.so thatYou can repeat the exercise a few times, in a row.

1. Sit in a chair, take a moment to relax and then ask yourself:
A. What do I feel, experience in my body? (Can be many answers/sensations)
B. After pausing, with an open mind as, "What do I want?
C. After pausing, dropping a level deeper, ask "What do I need?"
D. After pausing, make a plan to give yourself the support or love, or whatever 'need' you have, and/or ask someone for the support.

 

[Teasel]

Thanks @Saetva very much. I've copied it to my phone to keep for next time. I like how gently it's phrased.

Must admit as soon as I read about telling someone or asking support I felt distress immediately, that it would be impossible as I don't have anyone.

I guess that's an automatic thought as it's conceivable I could tell my T. I think it would be a whole new leap of faith for me to actually manage that though.

Very grateful for the list :)

 

[Ocean5]

Try a hot shower - high pressure if you have it. Even if you just need to sit in it. I find it relaxing. Except all these low flow shower heads now. I went to college in old dorm with high pressure water. I couldn't even imagine the amount of time I spent in them to try to comfort myself, and escape.

 

[angrypanda]

I actually Googled for lists of healthy coping skills and keep it in my wallet. My favorites: paint my nails, take a long walk, call a friend, window shop, craft, blare music and sing loud, Saturday night live skits on you tube, bake, and look through photo albums. It definitely takes practice changing the focus to healthy outlets.

 

[Laelynn]

There are a couple of free apps for your smart phone. The app will give you suggestions of things to do to try to manage your situation. It also has some recorded messages to talk you through what you are dealing with. PTSD Coach and Concussion Coach.